Bon Ton Nutrition

12/30/2025

Did you have all your ducks in a row and holidays arrive…the rest is history?? I hear you. Staying in shape and remaining healthy during holidays can be challenging. But hear me out, it doesn’t need to be a struggle. First of all, DO enjoy your meals and desserts. Second, do it in good company and laughter. Third, portion it out. Fourth, eat calmly. Fifth, choose one meal per day to be your holiday one instead of all of them. Sixth, do not skip meals when hungry. Seventh, exercise. Eighth, sleep well. Ninth, stay motivated. Tenth, you can always get back on track! 🙌

**Treats at our favorite coffee spot in Rome.

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Thrive one bite at a time!

12/28/2025

You are probably not ready to hear, yes, never ever carbs again. Thankfully, we are not fans of keto. One thing you need to know is that your body will always love carbs (pasta, bread, rice, potatoes, corn, etc.) It is its preferred fuel! Without turning this into a chemistry class, there is NO reason to completely give them up! Start with managing portions and staying active.🍝🤸‍♀️

**Spaghetti carbonara to die for in a quaint alley in Rome. Amen!

👩‍⚕️Now accepting new clients.
✅Check out our services.
Thrive one bite at a time!

12/18/2025

Can you imagine starting a vehicle without gas or electricity? That is similar to what we do each morning we skip breakfast. Amazingly, our body has ways to provide fuel and run the show even when we skip it. However, it is not as ideal or efficient as providing fuel from a meal. I’m talking about feeling sluggish, unable to focus, grumpy, etc. That’s not all. This routine could also be the reason of your late night cravings and munching.

You do not need to have a big breakfast but do have something wholesome small to start your day. Keep the fire going, do not let it go out! 🔥💪

** Fueling with fresh squeezed OJ, margarita pizza, and maroccino coffee before exploring the Vatican City and climbing St. Peter’s Basilica Dome!

12/16/2025

12/14/2025

Feeling drained and unable to focus? No kidding! There are many factors that can affect your energy levels. The quality of your meals and snacks is one of them and a BIG one! Well, you see, your brain is fat and likes fats but not all types of fat. We must provide it with the queen of fats “ the omega 3s”! Found them in nuts.🥜 🌰

**Our first time trying roasted chestnuts in Rome, Italy.

12/14/2025

Countdown to Christmas! As your dietitian, my hope for you is to enjoy the holiday meals surrounded by your loved ones and rejoice in the season.🌿🍒

We are here to support you as your local nutrition business throughout the year.

Our services:

✅Weight Management through Lifestyle Changes
✅ GLP-1 Weight Management Support
✅Preventive Nutrition for Health & Wellness
✅Gut Health

📲👩🏻‍⚕️Visits online and in-person.

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07/26/2025

If you are an outdoors aficinonado or you have a demanding physical job then these series on snacks is for you! This is not a time to restrict calories but instead making sure you are having enough of them to sustain your activity. You need plenty of calories packed in "small capsules". Those small capsules are your dried fruits and nuts! Depending on the type of activity you may need more dried fruits than nuts but overall they are a great combination. These foods would not only provide calories but other compounds to ramp your energy, reduce fatigue, and aid recovery.

Organic dried mangos and peanuts from which fueled our last outdoor activity towards Hollowtop Mountain!

06/22/2025

For heart, brain, and gut health, go red! These red wonders are rich on fiber, antioxidants, and vitamin C. Their anthocyanin antioxidant content makes them an anti-flammatory champion. Whether you are looking to lose weight, prevent chronic diseases or maintain overall good health, you would benefit from them. As far as sugars in fruits, do not fret no more! It doesn't compare at all to a candy or a soda -that is a whole another post topic, coming soon!

**Strawberries fresh from the garden. Book an appointment with us!

06/11/2025

If the answer is yes, we can solve your dilemma! You have tried it all, cut carbs, follow trendy diets, liquid detox, supplements, surgery, etc. You think you won't be able to eat carbs again in your life, eat tasteless meals, skip events to avoid cravings, and fill yourself with water to curve your appetite. Kick all of that to the curb! You can enjoy meals like "Arroz Chaufa" and still be able to lose and/or maintain your weight.

It is time to change all of that. Contact us and tell us your struggles.

04/26/2025

For inmmunity and wound healing, zinc away! This trace mineral is necessary in small amounts but indeed quite necessary to carry out vital chemical body reactions. Scallops are a way to get your zinc, specially when they come presented as scallops topped with grated parmessan cheese!

Above/below, Conchitas a la Parmesana. A true marine treat!

We offer Preventive Nutrition for those who would like to gain more energy, sleep better, be overall healthy, prevent chronic diseases, and resolve gut related issues. Contact us for a nutrition counseling session!

01/20/2025

That is right! Do not be afraid of "healthy" carbs because they indeed provide many health benefits. For instance, they fuel your work-outs by providing quick energy your body needs to keep on going. If you have heard about B vitamins, well, you will find them in whole grains. Better than a supplement! Why are they important? They play key roles in energy producing reactions!

Above/ below, whole grain graham flour teddy bear crackers and whole grain sesame sticks ().They make a great snack. Thrive one bite at time!

Contact us for a nutrition consultation.

12/22/2024

Well, you are not alone. Most humans are born with a sweet tooth and craving it may be normal. However, sometimes we can crave sweets in excess for other reasons and THAT is the lack of a balanced diet that matches your lifestyle and level of activity. Regardless of your weight, excess of sweets could impact your health in the short and certainly in the long term. We can help you manage those excess cravings and put them under the right way!